WOD / Blog
04 April 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
03 April 2026
Warm-Up: Coach’s Choice Strength/Skill: Sumo Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 21-15-9 Dumbbell Box Step Overs (50/35)(35/20) Chest to Bar Pull Ups Stimulus/Focus: All athletes step on a 20″ box and hold […]
02 April 2026
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (18 Minute Time Cap) 15 Shoulder to Overhead (135/95)(95/65) 30 Burpee Box Jump Overs (24/20) *Masters may step up. Everyone must step down. Stimulus/Focus: Complete […]
01 April 2026
Warm-Up: Coach’s Choice Strength/Skill: Rope Climbs: Spend 10 minutes working the skill. WOD: White 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45/35 lb plate) 400 meter Run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 Stimulus/Focus: Hero […]